| Activity Tracking: |
| Steps: 9,740 ~ 5.1 miles |
Sunday, December 23, 2018
| Warm-Up: | ||||||
| Super Joints: various | ||||||
| Foundation Training: various | ||||||
| TacFit Commando: various | ||||||
| The Kneeling Hip Flexor Stretch | ||||||
| Hip Rotations | ||||||
| Hips - Walking Knee-Ups | ||||||
| Chest Stretch | ||||||
| Frog Stretch | ||||||
| Downward Dog | ||||||
| Overhead Squat | ||||||
| Hamstring Stretch | ||||||
| Swings: 2x20(10+10)x24 kg. | ||||||
| Snatches: 1x30(15+15)x16 kg. | ||||||
Workout:
|
Friday, December 21, 2018
| Warm-Up: | ||||||
| Foam Roller | ||||||
| Workout: | ||||||
Octane Fitness XT4700
Elliptical
|
Tuesday, December 18, 2018
| Warm-Up: | ||
| Super Joints: various | ||
| Foundation Training: various | ||
| TacFit Commando: various | ||
| The Kneeling Hip Flexor Stretch | ||
| Hip Rotations | ||
| Hips - Walking Knee-Ups | ||
| Chest Stretch | ||
| Frog Stretch | ||
| Downward Dog | ||
| Overhead Squat | ||
| Hamstring Stretch | ||
| Swings: 2x20(10+10)x24 kg. | ||
| Workout: | ||
| Circuit: 5x | ||
| Pull-Ups: 8,7,6,5,4 => 30 | ||
| Kettlebell Cleans: 5x4(2+2)x28 kg. | ||
| Push-Ups: 16,14,12,10,8 => 60 | ||
| Kettlebell Cleans: 5x4(2+2)x28 kg. | ||
| Squats: 24,21,18,15,12 => 90 | ||
| Cool-Down: | ||
Foam
Roller
|
Sunday, December 16, 2018
| Warm-Up: | ||
| Super Joints: various | ||
| Foundation Training: various | ||
| TacFit Commando: various | ||
| The Kneeling Hip Flexor Stretch | ||
| Hip Rotations | ||
| Hips - Walking Knee-Ups | ||
| Chest Stretch | ||
| Frog Stretch | ||
| Downward Dog | ||
| Overhead Squat | ||
| Hamstring Stretch | ||
| Swings: 2x20(10+10)x24 kg. | ||
| Workout: | ||
| Icarian Super Squat: 1x10x95 lbs., 1x10x115 lbs., 2x10x135 lbs. | ||
| Hoist Roc-It Chest Press: 1x5x160 lbs, 1x5x175 lbs., 1x5x190 lbs. | ||
| Hammer Strength Row: 1x10x100 lbs., 1x10x115 lbs., 1x5x130 lbs. | ||
| Ground Zero Free Motion Abdominal: 2x10x70 lbs. | ||
| Cybex Prestige Strength Back Extension: 2x10x100 lbs. | ||
| Cybex Eagle NX Calf: 2x10x115 lbs. | ||
| Cool-Down: | ||
Foam
Roller
|
Friday, December 14, 2018
| Warm-Up: | ||||||
| Foam Roller | ||||||
| Workout: | ||||||
Octane Fitness XT4700
Elliptical
|
Tuesday, December 11, 2018
| Warm-Up: | ||
| Super Joints: various | ||
| Foundation Training: various | ||
| TacFit Commando: various | ||
| The Kneeling Hip Flexor Stretch | ||
| Hip Rotations | ||
| Hips - Walking Knee-Ups | ||
| Chest Stretch | ||
| Frog Stretch | ||
| Downward Dog | ||
| Overhead Squat | ||
| Hamstring Stretch | ||
| Swings: 2x20(10+10)x24 kg. | ||
| Workout: | ||
| TechnoGym Skillmill Treadmill: 5 minutes (.33 miles) | ||
| Circuit: 10x | ||
| Snatches: 10x4(2+2)x24 kg. | ||
| Push-Ups: 10x4 => 40 | ||
| Pull-Ups: 10x3 => 30 | ||
| TechnoGym Skillmill Treadmill: 10x30 seconds | ||
| Cool-Down: | ||
Foam
Roller
|
Sunday, December 09, 2018
| Warm-Up: | ||||||
| Foam Roller | ||||||
Run:
|
Friday, December 07, 2018
| Warm-Up: | ||
| Super Joints: various | ||
| Foundation Training: various | ||
| TacFit Commando: various | ||
| The Kneeling Hip Flexor Stretch | ||
| Hip Rotations | ||
| Hips - Walking Knee-Ups | ||
| Chest Stretch | ||
| Frog Stretch | ||
| Downward Dog | ||
| Overhead Squat | ||
| Hamstring Stretch | ||
| Swings: 2x20(10+10)x24 kg. | ||
| Workout: | ||
| Deadlifts: 1x15x124 lbs., 1x12x144 lbs., 1x10x164 lbs., 1x8x184 lbs. | ||
| Superset: 3x | ||
| Pull-Ups: 8,7,5 => 20 | ||
| Medicine Ball Slams: 3x20x20 lbs. | ||
| Superset: 3x | ||
| Box Jumps (20" box): 3x10 | ||
| Burpees: 3x10 | ||
| Superset: 3x | ||
| Crunches: 3x10 | ||
| Planks: 3x30 seconds | ||
| Superset: 3x | ||
| TechnoGym Aquafeel Skillrow Rower: 171 meters, 167 meters, 172 meters => 510 meters | ||
| Push-Ups: 3x10 | ||
| Cool-Down: | ||
Foam
Roller
|
Tuesday, December 04, 2018
| Warm-Up: | ||
| Super Joints: various | ||
| Foundation Training: various | ||
| TacFit Commando: various | ||
| The Kneeling Hip Flexor Stretch | ||
| Hip Rotations | ||
| Hips - Walking Knee-Ups | ||
| Chest Stretch | ||
| Frog Stretch | ||
| Downward Dog | ||
| Overhead Squat | ||
| Hamstring Stretch | ||
| Swings: 2x20(10+10)x24 kg. | ||
| Workout: | ||
| Deadlifts: 1x5x144 lbs., 1x5x194 lbs., 1x5x214 lbs. | ||
| Circuit: 5x | ||
| Pull-Ups: 7,7,6,5,4 => 29 | ||
| Push-Ups: 14,14,12,10,8 => 58 | ||
| Squats: 21,21,18,15,12 => 87 | ||
| Cool-Down: | ||
Foam
Roller
|
Sunday, December 02, 2018
| Warm-Up: | ||||||
| Foam Roller | ||||||
Run:
|
Saturday, December 01, 2018
| Warm-Up: | ||
| Super Joints: various | ||
| Foundation Training: various | ||
| TacFit Commando: various | ||
| The Kneeling Hip Flexor Stretch | ||
| Hip Rotations | ||
| Hips - Walking Knee-Ups | ||
| Chest Stretch | ||
| Frog Stretch | ||
| Downward Dog | ||
| Overhead Squat | ||
| Hamstring Stretch | ||
| Swings: 2x20(10+10)x24 kg. | ||
| Workout: | ||
| LifeFitness Seated Leg Press: 1x12x150 lbs., 1x12x175 lbs., 1x12x200 lbs. | ||
| Hammer Strength Chest Press: 1x5x115 lbs., 1x5x120 lbs., 1x5x125 lbs. | ||
| Hammer Strength Row: 1x10x85 lbs., 1x10x100 lbs., 1x5x125 lbs. | ||
| Ground Zero Free Motion Abdominal: 2x10x70 lbs. | ||
| Cybex Prestige Strength Back Extension: 2x10x100 lbs. | ||
| Cybex Eagle NX Calf: 2x10x125 lbs. | ||
| Cool-Down: | ||
Foam
Roller
|
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